Everything You Need to Know About the Close Grip Dumbbell Press
If you’re looking to build your triceps and improve the strength of your shoulders, the close grip dumbbell press can be an effective tool in your workout routine. This press activates your triceps at the top of the movement, forcing them to work harder than they would during other exercises, such as the overhead dumbbell press. Keep reading to learn more about this exercise and how it can help you build bigger biceps and stronger shoulders.
The Benefits of Performing This Exercise
The close grip dumbbell press is an excellent compound lift that works almost every muscle in your body. It’s particularly beneficial for your shoulders, triceps, and chest—which gives it a wide variety of applications within any training program. Furthermore, due to its unique ability to target muscles you can’t isolate with other exercises, it makes for a great way to supplement your strength training workouts. What does a close grip dumbbell press work? Because no single exercise hits all of these areas as comprehensively as a good old-fashioned set of close grip presses, it’s hard not see why anyone would want to add them into their routine.
Tips for Improving Performance and Results
One thing that most gym-goers don’t realize is that, with so many strength training exercises for different muscle groups, it’s easy to fall into a routine of doing certain moves over and over again. While you may be getting your heart rate up and sweating buckets, you could be missing out on some serious results. Some people are under the impression that certain moves are bad or dangerous—but what they don’t realize is that every exercise has its own set of positives and negatives. If you want to build strength but have hit a plateau, try substituting out one move for another: adding in an additional set of something else entirely can shock your body and deliver new gains.
The Different Variations of this Exercise
There are several variations of close grip dumbbell presses, and they’re all extremely effective. The standard version is a simple one-arm, single-joint exercise that involves pressing one dumbbell directly over your chest. It’s a great way to target your pectorals (chest muscles), but it can be modified in numerous ways. For example, you can use an EZ bar instead of dumbbells or perform the movement on an incline bench for more intense results.
How to Incorporate this Exercise into your Workout Routine
The close grip dumbbell press is a great addition to an upper body workout routine because it works multiple muscle groups all at once and gets your heart rate up. It can be incorporated into a three-day or four-day weightlifting split by performing it after compound lifts that use large muscle groups such as deadlifts, bench presses, squats, etc. Pairing it with less complex exercises such as barbell curls and. Lat pulldowns will help you maintain proper form during all of your repetitions. Warm up with some light stretching before starting on any weightlifting routine and. Aim for 12 reps per set with one minute of rest in between each set. This exercise can also be performe without weights if you are unable to safely lift them due to shoulder injuries. Arthritis or other joint issues.
Exercises Similar to the Close Grip Dumbbell Press
Dumbbell presses, barbell presses, incline presses and decline presses are all similar exercises that work very similar muscle groups. The main difference is that dumbbells can be adjust easily to fit each individual’s body type and range of motion. For example, people with shorter arms may need smaller weights while those with longer arms might require larger dumbbells. Also, by varying your grip on your dumbbells you also change where you target different parts of your chest muscles. For example a wide grip will work more of your outer pectorals than a narrow one will. If your goal is just overall upper body strength. Or mass then you could try doing pushups with a set of heavy dumbells in each hand. Because that exercise really works every part of your upper body effectively.